For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 Front squat
25 pull up

5 rounds
10 cyclist squat with barbell
10 jumping squat
10 ohs with barbell
10 box jump

30 MIN AMRAP

• Row 20 Cal
• 3 Rounds of Cindy

SCORE IS TOTAL AMOUNT OF REPS

Dynamic bench press
12x3r @ 50%
45s. recovery

A: Power clean 5x3
B: strict chin ups 3xMax
C: For time
15-12-9-6 Kb snatch/each arm
After each set 20 lateral jumps over step up board
D1: Standing leg curl 2set
D2 BB biceps curl 2set

Takakyykky
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. Every 2 min x 4
4 TNG clean
x 75-80 % - 52.5 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 75-80 % - 50 kg

3.Metcon
Intervals
21 cal AB
21 Bar facing burpee
Rest 60s
15 cal AB
15 Bar facing burpee
Rest 60s
12 cal AB
12 Bar facing burpee
Rest 60s
9 cal AB
9 Bar facing burpee
Times: 2.51, 1.56, 1.29, 1.02

4.Core
- Not done

140 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Gymnastics capacity
"Elizabeth"
- Not done

3.Gymnastics accessory
A. Legless rope practice
- Not done

B. Strict pulling strength - 3 rounds for quality:
15 s Chest to rope L-hold, right arm on top > tuck hold
15 s Chest to rope L-hold, left arm on top > tuck hold
6+6 Renegade row - 30 lbs
Rest 90 s. between rounds

4.Aerobic work
3 rounds for quality:
10 min easy bike
5 strict pull ups
10 push ups
- 33 min

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 35

2.WL
EMOM10
2 Snatch
%
1-4 minutes: 67-73% - 40
6-7 minutes: 74-77% - 43
8-10 minutes: 80-85% - 46

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 55 kg

4.Accessory
EMOM9:
1. 5+5 Side plank + rotation with DB - 1.5 kg
2. 30 s. Max reps strict toest to bars - 8
3. 6 TNG snatch grip deadlift x 80-85 % snatch 1RM - 46 kg

AM: 45 min
60 s. walk/60 s. run
6.3 km, 7.09 min/km
HR 129/159

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- 18x1

2.BCTB
- BFLY x 25
- BCTB x 20

3.Back squat
Pause back squat
A. Build up to heavy 5 rep
- 40 50 60 65 kg

B. 2x5x70 % at normal tempo
- 63 kg

4.Metcon
2 min Max cal AB - 36
1 min Rest
2 min Max reps Power snatch x 70% of power snatch 1RM - 19 x 32.5 kg
1 min Rest
2 min Max reps burpee box jump overs - 21
1 min Rest
2 min Max cal Row - 35 cal

5.Accessory
- Isometric holds, not done